CrossFit Nickel City – WOD
A: Front Rack Box Step-up (3 x 10/s, rest 2:00 minutes.)
All sets at last week’s weight.
IF unable to do the FR BB, sub double DB suitcase.
B: Metcon (AMRAP – Reps)
15 x 30s On/30s Off:
1. AMRAP x Burpee to Plate (#45/35)
2. AMRAP x KB Swing
3. AMRAP x Wall Ball
4. AMRAP x Toes-to-Bar
5. AMRAP x Row Cal
Intent: Lower body endurance/sustained power output. Push hard on the rower!
Fitness: 20/12kg, HKR, (14/10)
Rx: 24/16kg, (20/14)
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